Calories in spring onions: 23 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water. The rest is 2.4 g carbohydrate and 1.6 g protein.

0.4 gFat

1.6 gProtein

2.4 gCarbohydrate

1.2 gFibre

73.8 gWater

0.6 gMinerals and the rest

0.4 gFat
1.6 gProtein
2.4 gCarbohydrate
1.2 gFibre
73.8 gWater
0.6 gMinerals and the rest

Below average for vegetables

Spring onions are 23 kcal per 100 g. The 240 vegetables in this database average 59.9.

Spring onions23

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion2.2 g

Salt, per portion0.01 g

Vitamins and minerals in spring onions

One of the 19 recorded reach the “high in” level. Vitamin C leads.

26 %

Vitamin C

20.8 mg in an 80 g portion

62nd of 216 vegetables

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Folate0.0432 mg22 %

Iron1.5 mg11 %

Vitamin A0.084 mg11 %

Potassium208 mg10 %

Manganese0.16 mg8 %

None recorded

Vitamin D
Vitamin B12

Show all 19 with amounts

Vitamin C20.8 mg, 26 %

Folate0.0432 mg, 22 %

Iron1.5 mg, 11 %

Vitamin A0.084 mg, 11 %

Potassium208 mg, 10 %

Manganese0.16 mg, 8 %

Vitamin B60.1 mg, 7.4 %

Niacin (vitamin B3)0.8 mg, 5 %

Copper0.05 mg, 4.8 %

Calcium31.2 mg, 3.9 %

Thiamin (vitamin B1)0.04 mg, 3.6 %

Phosphorus23.2 mg, 3.3 %

Zinc0.32 mg, 3.2 %

Chloride24.8 mg, 3.1 %

Magnesium9.6 mg, 2.6 %

Riboflavin (vitamin B2)0.02 mg, 1.7 %

Pantothenic acid (vitamin B5)0.06 mg, 0.9 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What spring onions don’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 4 % of the zinc reference intake per 100 g.

Vitamin D

0mgin spring onions

Find it inBloater, grilled500 % per 100 g

Zinc

4%in spring onions, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin B12

0mgin spring onions

Find it inLiver, ox, raw4400 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Spring onions against other vegetables

Per 100 g, taro leaves (raw) have the most vitamin C in this comparison, followed by brussels sprouts (boiled) and spring onions.

52mg

40mg

26mg

16mg

12mg

9mg

Taro leaves, raw+26 mg

Brussels sprouts, boiled+14 mg

Spring onions, bulbs and tops, rawthis page

Okra, boiled−10 mg

Asparagus, raw−14 mg

Plantain, boiled−17 mg

All values per 100 g, from the same dataset. Differences are against spring onions.

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Questions about spring onions

The questions people ask about spring onions, answered from the dataset.

How many calories are in a portion of spring onions?

A typical portion (80 g, one of your five a day) gives 18 kcal. Per 100 g the figure is 23 kcal.

Is spring onions high in vitamin C?

Yes. Spring onions, bulbs and tops, raw have 26 mg vitamin C per 100 g, 33 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do spring onions have most of?

By share of the daily reference intake: vitamin C (26 mg, 33 %), folate (0.054 mg, 27 %) and iron (1.9 mg, 14 %) per 100 g.

Are spring onions a good source of protein?

Spring onions, bulbs and tops, raw have 2 g protein per 100 g, 30 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-352, Spring onions, bulbs and tops, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 69 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Green Onion). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.